Conditioning 21-18-15-12-9-6-3

ground to overhead with bumper plate 45/35

with 5 burpees and 30 double unders between each round.

(check work out books from 12/15/12 for time)

Olympic Lifts

Will be posted on white board

No Yoga Stretch tonight

From Crossfit Refinery

Hi everyone, I am sure most of you have heard and are familiar with the tragic accident that took Crossfit athlete and coach Kevin Ogars mobility. He suffered a severed spinal cord during the OC throw down several weeks ago. The outpouring of support being shown to Kevin has been incredible. Barbells for Boobs has stepped up and put together a fundraising website www.kevinogar.com  and have t- shirts in the works were all of the money will go straight to Kevin to help with his expenses and health care.  Many gyms are hosting OGAR WODS and donating any funds raised straight to Kevin. Last weekend at a East Coast event the winning team donated their $ 5,000 prize money to Kevin. Its time Idaho helped out and  this weekend we are hosting the OGAR WOD at Crossfit Refinery starting at noon.  Lets show that we are STRONG in Idaho and that we support Kevin in his recovery. This could have happened to anybody anytime at any gym.  Donations will be accepted at the Refinery that day. Please share this event with your athletes and if you can't make it please visit the website www.kevinogar.com to donate or buy a shirt. You can follow Kevin's progress at #OGARSTRONG on face book and also get updates at Barbells for Boobs on face book.      Please feel free to email me back with any questions you may have.  Yes we can scale Starts at noon this Saturday @ crossfit Refinery 

 

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